They are an essential substance we need in our diet to sustain normal function, growth and maintenance of our bodies

What are the two types of vitamins? Describe them

Water Soluble: dissolves in water and can be descretedFat Soluble: Can't be descreted

List all Water Soluble Vitamins

Vitamin BVitamin CFolic Acid

List all Fat Soluble Vitamins

Vitamin AVitamin DVitamin EVitamin K

Vitamin B

Helps Metabolism, Carb absorption, and Red Blood reformation

How do you get Vitamin B?

Fish, Poultry, Soy, Nuts, Milk, Cheese, and eggs

Vitamin C

Helps boost you immune system

How do you get Vitamin C?

Eating Citrus fruits, Broccoli, and Spinach

Vitamin A

Promotes vision, growth, and resistance to infection

Vitamin D

Helps absorbs calcium and strengthen bones

How do you get Vitamin D?

Milk, Salmon, Sardines, and Fish Oils

Vitamin E

Prevents the break down of Vitamin A and unsaturated fats

Vitamin K

Helps with blood clotting and contributes to bone metabolism

How do you get Vitamin K?

Spinach and liver

Minerals

Essential to sustain life

Iron

-One of the most important minerals-Helps red blood cell carry oxygen-Women of child bearing age (after 12) need twice the amount of iron as men due to menstrual cycle -Trace mineral because only a small amount is needed

Calcium

-They keep your bones and teeth hard/strong-Performs vital body functions -People can be lactose intolerant (cant have calcium) and calcium deficiency . Women can also get osteoporosis (a depletion of calcium in the bones; men can have this, more common in women)-Most important age for calcium consumption is 11-24 or 25 because that's when your body internally is going through changes

-A necessary mineral but Americans on average are excessive (use too much of it)-Excessive use of salt or sodium is linked to congestive heart failure, kidney disorders, high blood pressure, and toxemia (blood poisoning during pregnancy)

How much salt are you spouse to use a day?

1/4th a tablespoon

How much salt does the average American use?

Two to Three Tbs a day

What are calories?

-A measurement of energy found in food and the amount of energy your body needs

Carbs and protein contain how many calories per gram?

4

Fats contain how many calories per gram?

9

What factors affect the amount of calories a person should consume a day?

Height, Weight, Gender, Activity, Age

Name a few ways to have a healthier lifestyle

-Eat a variety of food-Balance your diet with Activity-Eat a diet low in sat. fat and cholesterol-Eat plenty of fruits, veggies, and whole grains-Choose a diet low in sugar and salt-Drink lots of water